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Wednesday
Mar052008

Overhead Squat

1-1-1-1-1-1-1

Some OHS basics we covered were:
Active shoulders, aggressively locking out the elbows, ripping the bar apart, targeting, the valsalva maneuver, controlling the descent with your hip flexors and how to properly bail on the bar.

Any athlete who could not perform weighted Overhead Squats worked on a series of mobility and  awareness drills to bring them closer to the movement.

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Jerermy PR's with 205 lbs.
Unfortunately we didn't get a shot of the girls literally destroying the floor with their heavy lifts!


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The storage room has been cleaned!

Reader Comments (4)

Had a great time breaking the floor with Margie! It was my first time doing 1RM OHS so it was nice to be able to drop the weights.

Thanks to David and Allison for the awesome coaching!
March 6, 2008 | Unregistered CommenterXuan Mai
Xuan Mai - you are WAY stronger than you think, and you've got a nice squat on you, my friend. Thanks for the encouragement on my form.

Jeremy - beastly as usual ;)

55,65,75,80,85,90(PR),95f

Oh yes - it was 7x1, not 5x1
March 6, 2008 | Unregistered CommenterMargie
Whoa I missed out on Sunday and Wednesday...work has been interfering with my crossfit.

Thats sick feat of strength and technique, Jeremy.

Any suggestions for the newbies like myself to get form like that? Hip flexor...hamstring stretches?

You guys are killing it, hope to be back in next Wednesday.
March 6, 2008 | Unregistered CommenterAlex B
Alex,

We missed having you in class!! We worked on a series of drills for those athltes that didn't have the ROM to perform the OHS. Shoulder dislocates, wall squats, samson stretch and a little PNF wouldn't hurt. Please feel free to email or call me if you are unable to attend class and i'll help you as best i can!

Margie,Additional "1's" added!

Xuan Mai,Being able to bail on the weight is a matter of saftey and an eventuality of overhead squatting. It also looks cool.
March 7, 2008 | Unregistered CommenterDavid Osorio

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